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WellBeings: Better sleep, better you. Dominic Bowden talks to Dr Frank Lipman

WellBeings - 3 min read

16 December 2021

More than any other topic, what we are talking about this week has been the most requested subject by a long way, understanding how and why we sleep. We know how important it is but so many of us, don’t get the daily minimum we need, maybe that’s you?

But this week on episode 6 of WellBeings we debunk the myths and look at the science of sleep. In the last few years, researchers, doctors, and journalists have learned more than ever about the role it plays in our lives, today we are talking to one of those experts, because not all sleep is created equal.

The hope is this week’s podcast will send you to sleep. With doctor and author of the bestseller “Better Sleep, Better You” by Dr Frank Lipman.

So how do we optimize our sleep?

With just a few small adjustments to our sleep environment we can change so much of our life experience, so let’s take a look at how to set ourselves up for sleep success. Here, Dr Frank Lipman shares his top tips:

1. Transition into bedtime.

"You can't expect to go at a hundred miles an hour and then drop and go to sleep," said Lipman. "There needs to be some transition period between your wake time and your sleep time." Some transition activities include restorative yoga, relaxing music, or even something as simple as lowering the lights. Find your way to wind down, and make it a routine so your mind registers that it's time for bed.

As part of your bedtime routine, Lipman recommends switching off electronics at least two hours before you go to sleep. If you only follow one sleepy time protocol, this would be it. "Artificial light is one of the biggest—if not the biggest -issue with cultural arrhythmia, or why so many people have a sleep problem." Lipman adds "Melatonin, which is our primary sleep hormone, will not be secreted if there's any bit of light." So if you're exposed to the light of your computer or phone screen late at night, it tricks your body into thinking it's earlier than it is.

"Having a completely dark room is essential," Lipman says. Again, any light can mess with your ability to get to sleep on time. If you live in a city environment, invest in some blackout or at the very least, an eye mask "The eye mask is a pretty simple way of darkening the room," he said.

Finally sleep and temperature are connected. One study explains "The core temperature decreases during nocturnal sleep and increases during the wake phase." So keeping your room cool can help trick your body into feeling sleepy.

It is important to keep sleep hygiene at the top of your list when it comes to looking after your wellbeing. An optimal sleep routine is just as, if not more, important than say the effort you put into your fitness routine.

For more from Frank head to drfranklipman.com and if you know people close to you that really need help hacking their sleep please share this interview with them.

Through conversations with some of the world’s most famous faces in the field, WellBeings explored the ‘science of feeling good’. Through a series of Podcasts and articles, we learned together the simple practices that can help us all thrive, backed 100% by science.

Article by: Dominic Bowden

Stepping away from TV I felt rudderless, without a strong purpose. I realised I’d put a lot of my physical and mental health on the side, I was driven and ambitious to get ahead in both NZ and America but it was all external. I decided to put the focus on the internal, do a little “ME-search". Yes change does require effort but it doesn’t have to be hard. Little by little we can ALL acquire the skills to do BIG things, no matter what our age and most importantly make lasting and meaningful change in our lives.

Disclaimer: The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.

This content is brought to you by AIA Vitality

AIA Vitality is a personalised, health and wellbeing programme that supports you every day to make healthier lifestyle choices. Visit aiavitality.co.nz

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WellBeings: Better sleep, better you. Dominic Bowden talks to Dr Frank Lipman

1. Transition into bedtime.

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